The list of benefits that a bit of rolling around between the sheets can bring us is endless. Researchers at Wilkes University in Pennsylvania found that sexually active people take fewer sick days, and it's been proven that regular intercourse reduces a person's risk of developing all sorts of nasty conditions, from heart disease to cancer.

But much as we'd all like to spend our days lounging on a bed made up with crisp white linen, surrounded by scented candles and enjoying a tray of oysters with an absolute dreamboat of a partner, it's pretty unrealistic. A lot of the time, life just gets in the way, and a combination of factors, such as lack of energy, tiredness, stress, hormone changes (to name a few) can lead to less and less activity in the bedroom.

But all is not lost. Simply paying closer attention to your diet and adding a few key ingredients to your shopping list could be all that's needed to rev up your energy levels. And, no, we aren't talking about so-called 'aphrodisiacs', but just everyday items that you can find in any supermarket. Expert nutritionist Jackie Newson, of Abundance & Health, recommends her shopping basket favourites for a healthy, vibrant sex life.

1. Greens

Tackling fatigue is probably top of the list for revitalising a flagging sex life. Working long hours at a demanding job, a hectic social life, caring for family members – all of these everyday things take their toll on our energy stores.

"Raising energy is dependent on key nutrients like vitamin C and iron," says Jackie. "Low iron is known to contribute to fatigue, since it is involved in the production of haemoglobin and the oxygenation of red blood cells. Vitamin C significantly improves the absorption of iron so it's important to get this combination in your foods. We also need vitamin C for the synthesis of carnitine, which is another nutrient necessary for energy production."

2. Zinc

Zinc does wonders for our bodies, from promoting wound healing, to affecting your perceptions of taste and smell, to helping with the synthesis of protein and DNA. And, yes, it an also give your libido a much-needed boost.

"Zinc is essential for the release of hormones, and is well known for its fertility enhancing properties. Men in particular may benefit from an increase in Zinc in their diet because of its link to testosterone production, which is important for sexual function."

3. Protein

L-Arginine is one of the amino acids that makes up protein. Once in the body, it is converted into nitric oxide, which causes the blood vessels to open wider for improved blood flow.

"L-Arginine does a great job at dilating blood vessels and is thought to increase the flow of blood to your erogenous zones, helping to improve arousal. This is often used as a natural therapy for erectile dysfunction and to increase sensation in a women's genital area."

Indeed, a 2003 study found that about one in three men who took five grams of L-Arginine a day for six weeks had improved erectile function.

4. Fermented foods

Fermented foods that are made from soya have high concentrations of phytoestrogens which can improve arousal for women.

"Phytoestrogens are plant molecules, similar in structure to our own oestrogen, and are capable of gently mimicking natural oestrogen in the body to restore balance at times when hormones are fluctuating. Low libido, vaginal dryness and painful sex are common around the menopause and have been linked to a reduction in oestrogen levels. Fermented soya foods provide easily digestible soy isoflavones that can help to get things back to normal."

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If your oestrogen levels could do with a bit of a kick-start, then try the three Ts – tofu, tempeh and tamari. Alternatively, if that sounds a bit too exotic for your taste buds, root vegetables such as parsnips and turnips are also known to contain a lot of plant oestrogen.

5. Spicy foods

You might not believe it, but hot foods can lead to hot(ter) sex. This is because capsaicin, which is the stuff that gives spicy food its heat, triggers endorphins, in turn increasing our sense of pleasure.

"Spicy foods can also improve circulation which helps to move blood towards the genital area. Other herbs have also been found to improve virility. For example, Fenugreek seeds play a role in increasing the production of testosterone. Fenugreek has been found in studies to significantly increase sexual arousal and orgasm."

Curry powder and cumin can also help you in the bedroom by increasing the blood flow and helping keep the vaginal tract healthy. Alternatively, nutmeg has often been hailed as having aphrodisiac qualities, as animal studies have found it helps to increase libido and potency.

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